How to build pectoral muscles at home

If you set yourself the task of maximally pumping the pectoral muscles, then the most optimal option is to visit the gym. The presence of special equipment, qualified instructors - all this will help you achieve the desired results. But often a situation arises when regular visits to the gym are impossible. In this case, as an alternative to the gym, classes at home can serve.

If you want to focus on the swaying of the pectoral muscles, then you need to consider that they consist of several symmetric groups, including:

  • pectoralis major muscle
  • pectoralis minor muscle
  • front gear.

Do not forget that when training the pectoral muscles, the body spends a huge amount of energy, which has a beneficial effect on the burning of adipose tissue.

Content

  • 1 Homework
  • 2 Training exercises
  • 3 Pushups
  • 4 Narrow push-ups
  • 5 Push-ups on stools
  • 6 Push forward
  • 7 Dumbbell bench press on the floor
  • 8 Training of the pectoral muscles at home - Video

Home workouts

The modern life rhythm of many people in our time is such that it is often very difficult to set aside time for regular visits to the gym. The training process at home can be considered as an adequate replacement for the gym. The desire of the student to achieve the goal should come first.

First of all, you need to determine the number of classes per week. Many beginners mistakenly believe that daily classes can lead to the desired result in a minimal amount of time. But the features of the pectoral muscles are such that with active work, the muscles receive multiple microtraumas and after each lesson time is needed for their full recovery. Therefore, at the initial stage, the number of workouts should not exceed two classes per week.

You should also adhere to a certain dosage in the number of approaches for exercises for the development of chest muscles. Depending on individual physical preparation, their number should be from four to eight approaches per training. For those who are just starting to do the best option, there will be one or two exercises in two three sets. And remember, excessive overload of the pectoral muscles does not give good results. To achieve the desired result, make a training program and try to adhere to it on a regular basis.

Training exercises

The simplest and most universal exercise available to anyone who begins to engage in the development of their body is simple push-ups. If we take a closer look at the very mechanism of the push-up process, we will see that this is a kind of variation of the bench press. In addition, push-ups are an optimal general developmental exercise. When push-ups, the arm muscles are also involved, which ensures uniform development of the muscles of the upper body. In addition, there is an active effect on the muscles of the press, which has a beneficial effect on the whole organism as a whole. Leg muscles are less involved, but they also receive a small fraction of the load.

Like many physical exercises, push-ups have different variations, using which you will load different groups of pectoral muscles.

Pushups

The simplest and most universal exercise available to anyone who begins to engage in the process of developing their body is simple push-ups. If we take a closer look at the very mechanism of the push-up process, we will see that this is a kind of variation of the bench press. In addition, push-ups are an optimal general developmental exercise that affects a huge amount of muscle. When push-ups, the arm muscles are involved, which ensures uniform development of the muscles of the upper body. In addition, there is an active effect on the muscles of the press, which has a beneficial effect on the whole organism as a whole. Leg muscles are less involved, but they also receive a small fraction of the load.

Like many physical exercises, push-ups have different variations, using which you will load different groups of pectoral muscles.

Narrow push ups

One of these options is narrow push-ups. The difference between narrow push-ups and ordinary push-ups is the width of the arms. In the case of narrow push-ups, the hands are placed in such a way that the fingers of both hands are turned inward and touch each other. When lowering, you need to touch the chest with your hands and hold in this position for a second pause. When performing this exercise, special attention should be paid to the direct position of the back. The movements during push-ups are smooth without jerking, breathing is uniform, without delay.

Push ups on stools

The next option is push-ups on the stools. Two stools are placed shoulder width apart; a sofa or chair is used as a stand for the legs. Starting position as with normal push-ups. The main difference is that in this variation of push-ups, the depth of lowering the body increases. Also in this exercise work with weights is possible, for example, a backpack with books can be used as an additional load.

Push forward

The meaning of this exercise is that the legs are located above the level of the head. You need to put your feet on any elevation and perform normal push-ups. In this exercise, the upper chest, as well as the main muscle groups of the hands, will be involved. When performing this exercise, you should pay attention to the correct setting of the elbows. If possible, try to breed them to the sides in order to provide maximum load to the chest muscles.

Dumbbell bench press lying on the floor

The presence of conventional dumbbells will allow you to significantly diversify the training program. The most universal exercise is the following: having taken the starting position lying on your back, bend your legs at the knees, stretch your arms with dumbbells up. Then, while inhaling, slowly lower your hands until your elbows touch the floor. Try not to rush, perform this exercise at a smooth, even pace. Significantly diversify such exercises with dumbbells can allow an ordinary folding athletic bench, which you can buy in any sports store.

Remember that nothing is impossible. With a certain amount of desire, even at home, you can achieve excellent results. Find an additional incentive for regular classes, allocate free time, and the results will pleasantly please you.

Pectoral Muscle Workout at Home - Video

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